Placeholder Image

字幕列表 影片播放

  • Happy New Year everyone! I hope you had a marvellous holiday season. If you're anything

    大家新年快樂!希望你們都過了個美好的假期。如果你像我

  • like me, maybe you did a little bit of indulging but that is totally fine because today, we

    一樣,也許你還沉浸在度假的心情之中,不過不用擔心,因為今天我們

  • are all going to get back on track together. I'm really excited to be launching my brand

    要一起步回正軌了。我的「簡單上菜」系列終於要發布了

  • new Meal Prep Made Easy series. So every Thursday this month, I'm going to be sharing a brand

    我真的很興奮。這個月每個禮拜四我都會分享一個全新的

  • new meal prep menu. These are recipes that can all be prepared on Sunday night to help

    食譜。這些食譜都可以在禮拜天晚上就做好

  • you eat well all week long. I've also compiled all of these menus into my brand new Meal

    然後拿來當一整星期的伙食。這些食譜我都有收錄在我全新的

  • Prep Made Easy eBook. It contains all of the recipes, shopping lists and lots of tips and

    「簡單上菜」電子書裡。書裡有全部的食譜、購物清單和一堆烹飪秘訣

  • tricks for simplifying your Sunday meal prep. So I hope you'll check it out, all of the

    還有簡化週日料理的方法。所以我希望你們去看看

  • details are in the description box below. Now let's kick things off with today's menu.

    下面的框框裡詳細的說明。現在,我們先從今天的菜單開始吧

  • Most of the recipes in this menu are inspired by the delicious flavours of the Mediterranean.

    今天大部分的食譜是由地中海美食的特別口味發想的

  • So today, I'm going to be making some Hearty Vegetable Soup, a Healthy Chicken Piccata,

    所以今天我要做的有營養豐富的蔬菜湯、健康的皮卡達雞排(Piccata是義大利文,指的是一種烹調方法,通常調味刺激、強烈)

  • some Roasted Red Skin Potatoes with Garlic and Parsley. I'm also going to be making some

    還有烤紅馬鈴薯佐大蒜和巴西里。我還要做

  • beautiful Steamed Greens, some Tuscan Bean Salads In A Jar, some easy Caprese Frittatas

    賞心悅目的水煮蔬菜、罐裝托斯卡尼豆子沙拉、簡單的卡布里義式菠菜烘蛋

  • and some really easy Cottage Cheese Fruit Cups that are perfect for that 2pm snack attack.

    還有非常簡單的鄉村起司水果杯,它非常適合下午2點的點心時光

  • We're kicking things off today with my Hearty Vegetable Soup. I love this soup because it's

    今天我們要從營養豐富的蔬菜湯開始做。我很愛這道湯,因為它

  • loaded with veggies which means it's also loaded with nutrients. Now I'm making this

    裡面有各種蔬菜,換句話說就是富含營養。現在我要用我的慢燉鍋

  • recipe in my slow cooker but if you don't have a slow cooker, don't sweat it. You can

    來做這道料理,但如果你沒有慢燉鍋也沒關係。你完全

  • definitely do this in a large soup pot instead. The best part about this recipe is that you

    可以用大湯鍋代替。這道湯料理最棒的地方就是

  • can throw all of your ingredients in, set it and forget it. So as with most great soups

    你可以把手邊有的所有食材都丟進去,煮到忘記也沒關係。就像所有好喝的湯一樣

  • this recipe starts with the trifecta of flavour. We've got some beautiful onion, some carrot

    這道湯以三重美味起頭。我們有美麗的洋蔥、胡蘿蔔

  • and some celery. To that I'm going to add a whole lot of greens. So I've got sliced

    還有芹菜。接下來我要加入非常多蔬菜。我這邊有切好的

  • green cabbage, some beautiful green beans that I've just trimmed and chopped and some

    高麗菜、漂亮的綠豆,我剛剛已經挑過切好了,還有

  • chopped zucchini. I'll also be adding some frozen green peas but I won't add them until

    切好的櫛瓜。我之後還會加入一些冷凍綠豆但我會等到最後

  • the very end of cooking because you don't want them to get too mushy. And of course,

    才放進去,因為這樣他們才不會煮到太爛。當然

  • what would any healthy soup be without some minced garlic? Come on, garlic is really great

    有什麼健康的湯會不加蒜末嗎?拜託,蒜頭真的對你的健康

  • for you. And we've got some gorgeous cannellini beans. I'm using canned beans because I'm

    很好。我們還要加入一些漂亮的白腰豆。我用的是白腰豆我用的是罐頭,因為我

  • lazy. By all means, cook your beans if that's how you roll. Next up, it's time to add our

    很懶。如果你想用自己新鮮的豆子就放心用吧。接下來,是加入一些液體

  • liquid. I've got some diced tomatoes and some vegetable broth. You could also do this with

    的時候了。我這邊有切好的番茄和一些蔬菜高湯。如果你享用雞湯

  • chicken broth if you wanted to. Finally, we're just going to season this up with some dried

    也可以。最後,我們再加入一些乾燥的奧勒岡

  • oregano, some fresh thyme leaves and a whole lot of salt and pepper. I'm going to set my

    新鮮的百里香還有很多鹽和胡椒來調味。然後把慢燉鍋

  • slow cooker on high and let this simmer away for between 3 and 4 hours. About 15 minutes

    設定成高火力,讓它燉煮3到4小時。在剛煮好前

  • before your soup is done, all you're doing to do is add your frozen peas and a good handful

    大約15分鐘時,只要把冷凍豆子還有一大把

  • of freshly chopped parsley. It's so rich and so hearty. Perfect for the winter. We're just

    剛切好的巴西裡加進鍋裡就可以了。湯頭非常濃郁,而且很營養。非常適合冬天。我們要把

  • going to put this lid on, let those peas cook through, ten minutes and it is all good and

    湯蓋在豆子上讓它們煮熟,10分鐘之後就可以

  • ready to rock. You can store it in the refrigerator for between 4 and 5 days or in the freezer

    盛碗上桌囉!冰在冷藏的話可以放4到5天,冰在冷凍

  • for up to 6 months. That's why I like to make a huge batch, it's great for those nights

    就可以放到6個月了。這就是我喜歡一次煮很多的原因,有時候晚上

  • where you don't feel like cooking. Next up on today's menu, we've got our Healthy Chicken Piccata.

    你不想煮東西的時候這些就排上用場了。接下來是我們健康的皮卡達雞排

  • Now, chicken piccata is traditionally made with breaded chicken but today, we are

    傳統的皮卡達雞排會裹麵包粉,但今天我們

  • going to leave breading out and just use some boneless, skinless chicken breast.

    不裹麵包粉,指用去骨、去皮的雞胸來做。

  • So I've got a skillet heating up on the stove and to that, I'm just going to add a really good

    我的平底鍋已經在爐上加熱了,接下來我要加入

  • drizzle of olive oil. I've got some beautiful chicken breast standing by and I'm simply

    很多橄欖油。我這邊有很漂亮的雞胸肉,我要直接

  • going to season them with some salt and some pepper and then I'm going to brown them on both sides.

    用鹽巴和胡椒調味,然後放在鍋裡煎至兩面呈褐色

  • We're going to do them top down first. We're just trying to give them a quick

    我們先煎上面。我們要很快速地

  • brown on both sides. You'll know they're ready to flip when they release easily from the pan.

    煎至兩面呈褐色。等到你可以輕易地把它們從鍋中移開時表示熟度已經可以了

  • Trust me, do not try to flip them before because you'll end up ruining your chicken

    相信我,在這之前不要翻面,因為這樣的話你的雞胸肉會毀掉

  • and it's just not pretty. Alright, now that these are beautifully browned on both sides,

    那就很不好看了。好的,現在兩面都已經變成完美的褐色了

  • we are just going to set them aside and then we're going to get to work on our beautiful sauce.

    把它們放在旁邊備用,接下來我們要開始做美麗的醬汁了

  • To the same skillet, we are going to add another drizzle of olive oil and some

    在同個平底鍋中加入一些橄欖油還有一些

  • minced garlic and capers. Capers have a ton of flavour so a little can go a long way.

    蒜末和刺山柑。刺山柑的味道很重所以加一點點就很夠了

  • You're going to cook your garlic and capers for about 30 seconds before it's time to add

    把蒜末和刺山柑拌炒大概30秒後,加入

  • your white wine, your chicken broth and some freshly squeezed lemon juice. Now if you didn't

    白酒、雞高湯和一些鮮榨的檸檬汁。如果你

  • want to cook with alcohol, you can definitely leave the white wine out and just add a little

    不想要加酒,你可以直接忽略白酒,多加一些

  • more chicken broth, that is totally fine. I'm going to give this all a stir, get up

    雞高湯,完全沒有關係。把它們攪拌均勻,讓鍋底

  • all those beautiful brown bits, that's all that chicken flavour that's been left behind

    漂亮的褐色煎痕融化,那些都是雞胸肉留在鍋裡的

  • in the pan. You're going to let this tasty mixture come to a boil and then we're going

    雞汁。讓這些煮到大滾,然後我們就要

  • to return our chicken back into the pan, turn our heat down to medium-low, cover them and

    把我們的雞胸肉放回鍋裡了,把火轉成中小火,蓋上鍋蓋

  • let them simmer for about 10 minutes or until they reach an internal temperature of 165°F.

    讓它悶煮個10分鐘,或煮到均溫為165華氏度

  • Once the chicken is cooked through, we can remove from our skillet and then create a

    雞胸肉一旦煮熟了,我們就可以把它們從鍋中取出,然後

  • really simple pan gravy using all the delicious juices left behind. All I'm going to do is

    用鍋裡剩下的肉汁作成簡單的醬汁。接下來我要

  • whisk some cornstarch and some water together and then whisk it back into the juices.

    在玉米粉中加一些水,攪拌均勻後倒入鍋中。

  • We're going to simmer it for about a minute, until it thickens up, and it's really as simple as that.

    再用小火煮個一分鐘,直到醬汁變濃稠,很簡單吧

  • If you're eating this right away, you can drizzle it all over your chicken and

    如果你馬上就要吃了,你可以直接把醬汁淋在雞胸肉上

  • if you're not, you can just store it for when you're ready to serve it. I'm going to finish

    如果你還沒要吃,你可以直接把醬汁冰起來直到你要吃的時候再拿出來用。最後

  • all of this chicken awesomeness off with a little bit of freshly chopped parsley.

    我會在臨著醬汁的雞胸肉上加一些新鮮的碎巴西里

  • I love this recipe because it's fresh and citrusy and oh so easy to make. It can be served immediately

    我很愛這道料理,因為新鮮又好吃,而且還很好做。它可以立刻上菜

  • or stored in the refrigerator for up to 3 days. I like it best when partnered with these

    或冰起來三天內都可以吃。我最喜歡搭配

  • beautiful Roasted Red Potatoes I'm going to show you now. So for this recipe I'm starting

    我接著要教你們做的紅馬鈴薯一起吃。接下來這份食譜,我要先從

  • with some beautiful red potatoes that I've scrubbed really well and then cut into cubes.

    漂亮的紅馬鈴薯開始做,我剛剛已經仔細洗過切成塊狀了

  • I like leaving the skin on these potatoes because A) I think they look beautiful and

    我喜歡把馬鈴薯皮留著,因為A我覺得他們看起來很漂亮

  • B) they have a ton of nutrition. So, I've got these beautiful potatoes in a bowl and

    還有B它們富含營養。所以我已經把馬鈴薯放在碗裡了

  • I'm going to season them simply with some olive oil, some garlic powder and some salt and pepper.

    接下來我要用橄欖油、蒜粉還有鹽巴和胡椒簡單調味

  • When I'm roasting potatoes, I prefer to use powdered garlic as opposed to

    我在烤馬鈴薯的時候,我比較喜歡用蒜粉

  • regular garlic because I find that regular garlic burns in the oven. So I've got my oven

    而不是一般蒜末,因為我發現一般蒜末在烤箱裡會烤焦。我已經把烤箱

  • preheated to 400°F, I'm going to pop my potatoes in and I'm going to flip them after about

    預熱到400華氏度了,我要把馬鈴薯放進去了,大概15分鐘之後

  • 15 minutes. After another 10 to 15 minutes they should be golden and ready to rock. I

    再幫它們翻面。在過10到15分鐘之後它們應該呈金黃色並可以準備上桌了

  • like to finish them off with a little freshly chopped parsley because let's be honest, freshly

    最後我喜歡在上面灑一些切碎的巴西里,老實說新鮮的

  • chopped parsley makes everything better. Most things better. Breakfast cereal, probably

    碎巴西里真的讓所有的東西更加美味。大部分的東西都是這樣。早餐的麥片可能就

  • not but most things better. It can served immediately or stored in the refrigerator

    不太適合了。烤好的馬鈴薯可以現吃,也可以放在冰箱

  • for 3 or 4 days. Next up, it's time to talk about steaming some green veggies. Now, I'm

    3到4天。接下來我們來做蒸煮蔬菜。現在,我要

  • going to be completely honest with you, the fact is there is never going to be a weeknight

    非常誠實地告訴你們,其實我沒有任何一個晚上

  • where I feel like cooking vegetables. So I like to cook all of my veggies during my meal

    會想要煮蔬菜。所以我喜歡在事前先把蔬菜都煮好

  • prep and then I have them ready all week long. For these beautiful steamed veggies, I'm going

    然後我一整個禮拜都不用在煮蔬菜了。在這道蒸煮蔬菜裡我要

  • to be steaming some broccoli, some green beans and some beautiful asparagus. So you have

    煮的有花椰菜、綠色豆類還有漂亮的蘆筍。所以你

  • the option, when it comes to greens, to steam them all separately OR you can go rogue like

    可以選擇不同的蒸煮方式,蒸煮綠色蔬菜的時候,你可以分開蒸煮,也可以像我一樣

  • I do and steam them all at once. We are going to put our toughest vegetables on the bottom,

    全部放在一起蒸煮。把最難煮軟的蔬菜放在最下面

  • in this case that's broccoli so those are going to cook the most slowly. And then we

    今天的蔬菜中最難煮軟的是花椰菜,它們需要煮的時間最久。接下來

  • are going to add our green beans. And then our asparagus. I've got a pot on the stove

    我們要放入綠豆。然後是蘆筍。我的爐子上已經放了一個鍋子

  • with about an inch of water heating up and to that I'm going to add my steamer pot. Once

    裡面裝了大約1英吋高已經煮開的水,接下來我要放入蒸鍋

  • my veggies are prepped, I'm simply going to steam them for 5 to 7 minutes or until they

    一旦蔬菜都放好了,只要煮個5到7分鐘就可以了,或煮到它們

  • become bright green. You'll want to give them a few shakes during cooking to make sure everything

    變成明亮的鮮綠色。蒸煮的過程中你可以把蒸鍋拿起來晃一下,讓所有蔬菜

  • in the steamer cooks evenly. To finish them off, I'm just going to run them under cold

    都蒸煮均勻。最後,用冷水沖一下蒸好的蔬菜

  • water to stop the cooking process and then what you have are these beautiful steamed

    讓蒸煮的餘溫冷卻,然後你就有漂亮的蒸煮

  • veggies. These can be eaten on their own, or added to things like pastas, stir fries

    蔬菜了。你可以直接吃,也可以加在義大利麵、炒物

  • or salads. I can store them in my refrigerator for 3 or 4 days. Now it's time to talk lunches,

    或沙拉中一起吃。我都會放在冰箱3到4天。現在,午餐時間到了

  • for me, that means salads in a jar. For today's menu, I'm making my beautiful Mediterranean

    對我來說,午餐就是罐裝沙拉。今天的菜單哩,我要做的是漂亮的地中海

  • inspired Bean Salad. I love this recipe because it's loaded with flavour, protein-packed and

    風味豆沙拉。我很愛這份食譜,因為它味道濃郁、富含蛋白質

  • also happens to be completely vegan. So we are getting started with some cannelloni beans.

    而且是全素的。所以我們要從加乃隆尼豆開始

  • I'm using canned beans that I've just rinsed and drained but by all means, if you feel

    我用的是罐裝豆子,已經洗好瀝乾了,如果你

  • like cooking your own beans go right ahead. To that I'm going to add some awesome Meditteranean flavours.

    想要用自己的豆子煮也可以。接下來要加入可口的地中海風味

  • So I've chopped up some marinated artichokes, some sundried tomatoes, some roasted

    我已經切了一些醃漬的朝鮮薊、曬乾的番茄、烤過的

  • red peppers and I've got a good helping of Kalamata olives which pack a nice salty flavour.

    紅椒,還有鹽漬的卡拉瑪塔橄欖

  • All of these items can either be found fresh in your deli or jarred in the aisle with all

    這些食材都可以在市場買到或者在超市的醬菜區

  • of the pickles and the olives. Then I'm going to add some beautiful fresh parsley and then

    找到。接下來我要加入一些新鮮的巴西里,然後

  • we are going to create the simplest dressing ever. I'm going to add a good plug of olive

    我們要來做史上最簡單的醬汁。我要加入很多橄欖油

  • oil, a couple tablespoons of white wine vinegar, some freshly squeezed lemon juice. We're going

    一茶匙的白酒醋、一些現擠檸檬汁。我們要

  • to season this with some salt and pepper and we're going to toss it up my friends. And

    用鹽巴和胡椒調味,然後翻攪一下。

  • then I'm going to divide my bean mixture into 5 jars. To each jar, I'm actually going to

    接著我要把我的豆子沙拉分裝成五瓶。每個瓶子裡我其實都還會

  • add some baby spinach. The concept here is very simple, we're going to keep the spinach

    加入一些嫩菠菜。這非常簡單,我們要把菠菜

  • on the top of the jars so that it doesn't get wilty and overdressed and then when we're

    方在最上面,這樣它才不會軟調或是吸太多醬汁,等到我們

  • ready to eat the salads we're just going to give everything a really good shake and then

    要吃的時候再把瓶子裡的東西都搖均勻

  • everything will be evenly dressed. These babies will last in the refrigerator for between

    這樣每樣菜都有沾到醬汁了。這些可愛的瓶裝沙拉可以放在冰箱

  • 4 and 5 days. They really do make the perfect lunch on the go. Now, it's time to talk breakfast

    4-5天。它們真的很適合當午餐。接下來,我們來看看一整週

  • for the week and for me, that means my beautiful Caprese Frittatas. For these yummy frittatas

    的早餐要吃什麼,當然是我美麗的卡布里義式菠菜烘蛋。好吃的義式菠菜烘蛋怎麼做呢?

  • I'm going to get started by whipping up my egg mixture. So all I'm going to do is whisk

    我要從打蛋開始。只要把蛋

  • some eggs, some milk, some salt and some pepper. For this recipe I'm using a muffin tin lined

    鮮奶、鹽巴和胡椒加在一起打均勻。這道料理中我用的是做小鬆餅的模型烤盤

  • with some silicon baking cups. If you don't have silicon baking cups it's not a problem

    上面放著矽製的烤杯。如果你沒有模型烤盤也沒關係

  • but you will want to grease your pan really, really well because these frittatas LOVE to stick.

    但你就得在平底鍋中加很多油,因為義式菠菜烘蛋很沾鍋

  • Next, I'm going to build in all of my beautiful caprese flavours. We're simply

    接下來我要開始做我的卡布里風味了。我們只要

  • going to add a handful of beautiful cherry tomatoes that I've cut in half, a little bit

    加入很多已經切半的櫻桃番茄、一點點

  • of mozzarella cheese and some freshly chopped basil. We're going to finish off each cup

    莫札瑞拉起司還有一些鮮切的羅勒。我們要把剛剛的混合蛋液倒在

  • with a little bit of our egg mixture. And then into the oven these go at 375°F for

    每個杯子裡。然後放進烤箱,溫度調到375華氏度

  • between 10 and 15 minutes. These lovely frittatas can be stored in the refrigerator for between

    大概烤10到15分鐘。可愛的義式菠菜烘蛋可以在冰箱裡放

  • 4 and 5 days. They can be eaten cold or reheated in the microwave. For snack this week, we

    4-5天。它可以直接冷冷地吃,也可以用微波爐加熱後再吃。這禮拜的甜點

  • are making some Cottage Cheese Fruit Cups. I know there are some cottage cheese haters

    我們要做的是鄉村起司水果杯。我知道有些人不喜歡鄉村起司

  • out there. If you're not loving the cottage cheese by all means, you can replace it in

    如果你真的不喜歡這種起司,你可以直接用希臘優格

  • this recipe with some plain Greek yogurt. So I've got 5 containers and all I'm going

    代替。我這邊有5個容器,我要

  • to do is place about a third of a cup of cottage cheese in each one. Next, I'm going to drizzle

    在每個容器中放入三分之一的鄉村起司。接下來我要用一些

  • in a little bit of honey and add some beautiful fruit. In this case, I'm using some finely

    蜂蜜還有漂亮的水果做裝飾。這次我用的是

  • diced cantaloupe, some diced honeydew and some red grapes that I've just cut in half

    切片的香瓜、哈密瓜還有我已經切半的紅葡萄

  • but you can use any kind of fruit you like. You don't have to be as fussy as I am. You

    但你可以用任何你喜歡的水果。你不用像我一樣難搞。

  • could just mix them all together; you don't have to layer them but I've said it before

    你可以直接把它們混著放,你不一定要分層放好,但我說過

  • and I'll say it again: you eat with your eyes first. Reach for this during your 2 o'clock

    而我現在要再說一次:眼睛總是最先吃到食物。2點的點心時間

  • slump and you are off to the races my friend. These will last in the refrigerator for between

    來杯這樣的點心,絕對整個下午都活力滿滿。它可以在冰箱裡放

  • 4 and 5 days. They are the perfect mid-afternoon snack to help get you through to dinner. Speaking

    4-5天。它們很適合當作下午的點心,讓你撐到晚餐時間。說到

  • of snacks, in my house I always like to have some fresh veggies on hand for when I'm feeling

    點心,我家裡總是有新鮮的蔬果,以防我

  • peckish. For today's menu, I've got some cherry tomatoes, celery sticks and some fresh red

    肚子呃。今天我準備了櫻桃番茄、芹菜梗還有新鮮的

  • bell pepper. That is the single best way to ensure you are getting enough veggies in your

    紅椒。這是確保你攝取足夠蔬果最簡單直接的方法

  • diet and you're making healthier choices. Perfect for guilt-free munching on the go.

    而且這是健康的選擇。很適合當零嘴,完全不會有罪惡感

  • I really hope you guys love today's menu as much as I do and if you give any of these

    我真的希望你們跟我一樣喜歡今天的菜單,如果你試了

  • recipes a try be sure to Tweet or Instagram me photo because you know I love seeing what

    任何一道食譜,要記得再推特或IG貼給我看,因為你們都知道我很愛看

  • you're coming up with in your very own kitchens. And don't forget that today's menu and a whole

    你們在自己的廚房變出什麼美味料理。記得今天的菜單,我最新的電子書裡

  • lot more can be found in my brand new Meal Prep Made Easy eBook. It's got all of the

    還有更多食譜喔。裡面有一大堆

  • recipes, shopping lists and lots of tips and tricks for making Sunday meal prep a total

    食譜、購物清單還有做菜的祕訣和撇步

  • cinch. And if you haven't already be sure to SUBSCRIBE because there is lots more meal

    如果你還沒訂閱我的頻道要記得訂閱喔,這邊有很多

  • prep where this came from.

    像今天一樣的食譜。

Happy New Year everyone! I hope you had a marvellous holiday season. If you're anything

大家新年快樂!希望你們都過了個美好的假期。如果你像我

字幕與單字

影片操作 你可以在這邊進行「影片」的調整,以及「字幕」的顯示

B1 中級 中文 蔬菜 食譜 醬汁 菠菜 豆子 加入

輕鬆備餐|菜單1 (Meal Prep Made Easy | Menu 1)

  • 822 91
    Silvia W. 發佈於 2021 年 01 月 14 日
影片單字